Step by step instructions, muscle activation and variants for the Side Plank Hip Dip.
A bodyweight core exercise performed from a side plank position where you lower and raise your hips in a controlled arc, dynamically targeting the obliques and lateral core stabilisers. Unlike a static side plank, the bending motion increases the range of work for the obliques.
Common mistakes content is coming soon.
The Side Plank Hip Dip is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.